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Wednesday and the week seems to be dragging...

noreply@blogger.com (Caprok) — Tue, 01 Sep 2009 22:04:00 +0000

Hello everyone,
I hope you all had an incredible weekend.
My weekend was awesome but as always it did go by way to fast. :-)
Well, Friday was nothing out of the ordinary other than meeting up with Bob so that we can review our seminar presentation.
Then on Saturday we had a very good seminar. We had some great participation from the attendees and I believe that it was a great success.
After the seminar most of our guests joined us for dinner and we were able to connect with them even more.
Sunday was a great day too. Our friend Jiyeon will be going to China for a few months to get her new business started so we (Bob, Sun Hee, Mathew, James, Jamal, and myself) had a surprise going away get together. We met at my house for some drinks and then dinner and we all attended the "Queen Rock Montreal" movie. That was an awesome time.

Well that is just an update of this past weekend. I will be at the gym today working on chest and I will update later.

Have an outstanding day.
Carlos

It's Friday and I am ready for the weekend.

noreply@blogger.com (Caprok) — Thu, 27 Aug 2009 23:49:00 +0000

Well this has been an interesting week.
Work has been busy and I made it to the gym a few days this week.
I had worked on chest, back, shoulders, and arms. I am scheduled to do legs today but I may take the day off so that I can prepare for my seminar.
Bob and I will be holding our 3 hour seminar tomorrow in Sinsa area of Seoul.
This is actually our third seminar. We are very excited to hold these seminars so that we can get the word out to the ex-pat community here in Seoul, Korea. We are also excited to share with some of the Korean nationals as well.
Personally my goal is to attract as many like minded English speaking Koreans so that I can train and develope them so that we can focus on all who are ready to find their true happiness.
I will also be American Board licensed to train and certify others that want to be NLP (Nuero Linguistics Programming) certified, Hypno Theraopy, and Time Line Theraopy.
So I am very excited about what will be happneing over the next few months.
Well, that is all for now. I will updating again in the next couple of days.
Have a great weekend and here is a quote tha I want to leave you with.

"The greater the obstacle, the more glory in overcoming it." -- Moliere

Live with Passion
Carlos

I am back after a long absence...

noreply@blogger.com (Caprok) — Tue, 18 Aug 2009 02:24:00 +0000

Hello to all of you out there.
I have been out of the gym for a while and I have some pretty good excuses...actually one is legitimate and the rest just boil down to being lazy and having poor time management.
I am being straight with you since there is no need for BS here.
I was out for about 6 weeks with a neck injury that I believe was due to working out.
Squats to be exact (placing the weight to high up on my upper shoulders/lower neck).
Although I did get back in 1 time to the gym for a chest exercise after 2 weeks of being out only to reaggrivate my neck. The rest of the time was going to Australia again since the last time I had blogged about my trip.
Well I have actually started back up this past Sunday and I worked on arms with Rob.
Rob and I aren't able to work out as often now since he isn't working on the Military Base so its not so convenient to meet up and work out. So we meet up and workout here usually Sat or Sunday.
I also went yesterday and worked on legs. Each of my last exercises have not been too heavy since I am just getting back into it.
Actually I think I will start with a lighter than normal work out and incorporate some cardio.
My goal is to burn more fat and obviously gain muscle.
I will be updating and getting back on track.

Wishing you all the very best.
Carlos

Tuesday April 7, 2009

noreply@blogger.com (Caprok) — Tue, 07 Apr 2009 02:18:00 +0000

Well as you may have noticed I had not updated here recently. This happened (or didn't happen) for 2 reasons. First I went to the gym after feeling better and then I got sick again.....by the way I appreciate so much more when I am feeling healthy :-). Second I was being lazy, I should have updated here much sooner but some of the meds that I took really knocked me out. But no more excuses and I will be back in the gym very soon.
I am really looking forward to getting back on track.
This week we are going to be focusing on cutting and getting leaner.

Tuesday March 31, 2009 Chest day

noreply@blogger.com (Caprok) — Wed, 01 Apr 2009 07:35:00 +0000

Well today was my first day back and it felt great to be back in the gym.I had a good chest workout. Here is what I did. Refrences: DB (DumbBell) SS (SuperSet)

Incline DB Press SS with Incline DB Flye: 60x15 ss 35x12, 65x12 ss 35x12,70x10 ss 35x12, 75x8 ss 35x12
Flat DB Press:70x12, 75x12, 80x10, 85x9
Standing Cable Flye:50x12. 60x12, 70x12, 40x30
I did 25 mins on the treadmill with alternating speeds for heart rate elevation.

Well this is my work out today.I am not certain if I will work on 2 Body parts for the remainder of this week.Since Rob will be back this weekend and we will be starting our workout routinepossibly on Wednesday April 8th. Anyway I will updat here later tonight or tomorrow.Have a fantastic day.

Monday March 30, 2009..Finally back on my feet and ready to workout.

noreply@blogger.com (Caprok) — Mon, 30 Mar 2009 10:50:00 +0000

Well I was totally off on my last post.
I had every intention of getting back to the gym after my off time but it seems that my body had other plans. I have been out of commission for the past few days. I have been fighting and just starting to win against this damn cold. Now I am just about to get rid of a VERY annoying cough.
So now I will say again that tomorrow I will be back at it in the gym and getting into shape. :-)
I look forward to it and I will be back here with an update.
Have an outstanding day and see you tomorrow.

Tuesday March 24, 2009. Last Off day

noreply@blogger.com (Caprok) — Tue, 24 Mar 2009 11:15:00 +0000

Hi everyone.
As you can see I hadn't updated this for a few days.
I decided to take a few days break. Me and Rob (my workout partner) take a few days off after working out for about 10-12 weeks sometimes more. the reason for this is to let our body get some good rest. As you can see from the blog we have been pushing some heavy weight.
Actually Rob is in the states now for a Life Success seminar with his wife. So this week I will be working out solo.
I have decided to change my work outs a little since when Rob gets back we are going to be cutting (weight loss/body fat) so I will be using less weight and doing more repetitions. Also I will be doing cardio at least 3 days a week and changing my eating a bit more. So I will be taking Animal Cuts and Pak as well as some protein drinks along with smaller portions but more meals.

I will be back at the gym tomorrow. I was actually planning to be back today but I wasn't feeling 100% so I decided to take another day.

Well I will be back here tomorrow with an update.
Have an awesome day.

Wednesday March 18, 2009 Chest Day

noreply@blogger.com (Caprok) — Thu, 19 Mar 2009 04:21:00 +0000

Today was another awesome day. I had an unexpected Personal Best in bench press. The previous was 275Ibs x1 but today was 275Ibs x 5(actually 3 on my own and some assistance on the last 2). Knocked out a total of 16 sets for chest and some abdominal work.
Refrences:DB(Dumbbell), PB(Personal Best), BB(Barbell)

Flat BB Bench Press: 135x5, 185x5, 225x5, 275x5(PB), 135x20
Incline DB Bench Press: 60x12, 70x10, 70x10, 70x10, 80x10
Incline DB Flye: 30x12, 40x12, 50x12(PB)
Decline DB Flye: 40x12, 55x10(PB), 55x10
Also 4 sets of ab crunches.

Tomorrow is back day and I am looking forward to another stellar workout.

Tuesday March 17, 2009 Leg day Happy St. Patricks Day...

noreply@blogger.com (Caprok) — Wed, 18 Mar 2009 07:03:00 +0000

Well today was a crazy yet awesome workout. I think Rob (my workout partner) is nuts sometimes. The amount of wieght we were pushing on the Leg Press was nuts. But I am happy that he does have high expectations. This is the reason I have been hit so many Personal bests (PB). Thanks Rob.
Refrences:
Dumbbell (BD), Ass to Ground (ATG) Stiff Leg Dead Lift(SLDL), Personal Best (PB) Hammer Strength(HS) is the machine brand name.

Ass to the ground (ATG) Squat: 135x10,185x6, 225x5, 255x2(PB), 135x12
HS Iso-Lateral Leg Press one leg at a time: 155x20, 200x20, 245x15(PB), 345x7(PB)
DB SLDL: 25x12, 40x12, 40x12, 40x12, 40x12, 40x12
Nautilus Leg Extension: 155x20(PB)
Nautilus Seated Leg Curl: 110x20
Calves 6 sets

I was going to do Lunges super setted (SS) with the Stiff Legged Dead Lifts (SLDL) but my knee was in pain when I did the lunges so I just did 2 extra sets of the SLDL.

Next work out is Chest and I am looking forward to it.

Sunday March 15, 2009 Arms Bi's and Tri's

noreply@blogger.com (Caprok) — Sun, 15 Mar 2009 12:16:00 +0000

Today's work out was pretty intense. I didnt have much time so I was able to finish my work out in about 40 minutes. It was a total of 21 sets done with very little rest in between sets.
Refrences: Dumbbell (DB), Personal Best (PB), Super Set (SS)

Biceps
Standing DB Curls (SS) with High Cale Bicep Curl: 30x12 ss-50x 10, 35x10 ss-50x10, 40x8 ss-50x10, 50x6 ss-50x10
21's 1 set: 70Ibs
Hammer Curls: 25x12, 35x12, 45x10

Triceps
Rope Pull downs (SS) with DB over head raises: 100x12 ss-30x10, 120x12 ss-30x10, 140x12 ss-30x10, 160x10 ss-30x10
French Curls 1 set: 60x20

That was my very quick work out today. Tomorrow is an off day and I will be back in the gym on Tuesday for legs.Have an awesome week.

Saturday March 14, 2009 SHoulder work out

noreply@blogger.com (Caprok) — Sun, 15 Mar 2009 11:22:00 +0000

Well today was a very good shoulder workout. Total of 24 sets including Shoulders Traps and Rear Delts.
I had a couple more personal bests. As you may have noticed this week (starting on chest day) we have been super setting a couple of the exercises.
Refrences: Dumbbell (DB), Personal Best (PB), Super Set (SS) Haney Shrugs ( weight behind and lifting similar to an upright row but behind the back).

Seated DB Overhead Press: 50x12, 60x10, 70x8, 80x5(PB), 50x20
Standing DB Lateral Raise (SS) with EZ Curl Bar Front Raise: 25x12 ss-40x10, 25x12 ss-40x10, 40x8 ss-40x10, 40x8 ss-40x10EZ
Curl Bar Upright Row (close grip): 80x20(PB)
DB Shrug-ss-DB Haney Shrug: 120x12-ss-30x8, 120x12-ss-30x8, 120x12-ss-30x8
Smith Machine Haney Shrug:105x15
Seated Bent Over DB Lateral Raise: 35x12, 30x15, 30x15
Some rotator cuff work.

Well I next work out will be arms. Be back later with that update.
Have an awesome day.

Friday march 13, 2009

noreply@blogger.com (Caprok) — Sun, 15 Mar 2009 11:18:00 +0000

Well as I said today was an off day.
I am suppose to meet up with an old army buddie from back in 1994.
We have been staying in contact and he is working in Korea again.
So we will meet up later and for some drinks.
Well I will be back here tomorrow and it will be shoulder work out.
Have an awesome weekend.

Thursday March 12, 2009 Back day

noreply@blogger.com (Caprok) — Thu, 12 Mar 2009 14:12:00 +0000

Hi everyone,
Today was another great day. I was able to get more personal bests (PB) today. The super sets (ss) were done with Pullups(PU) and Dumbbell(DB) rows. Barbell(BB)

Pullups with ss-DB Row: 15pu(PB)-ss-80x10, 12pu ss-80x10, 10pu ss-80x10, 12pu ss-80x10, 8pu ss-80x10
Overh and Grip BB Row: 185x12, 225x10, 315x6, 185x20(PB)
Deadlift: 225x6, 275x5, 315x3, 385x1(PB)
Hyperextensions: 20

Tomorrow is an off day. But I will update something here. Anyway have an awesome day.

Wednesday March 11, 2009 Chest day.

noreply@blogger.com (Caprok) — Wed, 11 Mar 2009 14:42:00 +0000

Today was a very good chest workout. Again had some Personal Bests (PB).
I am very lucky to have a great workout partner. He keeps the exercises moving and also pushes me to shoot for lifting heavier weight. Anyway I just wanted to say Thanks Rob.
Since I am talking about workout partners I totaly recommend you find a workout partner and commit to eachother that you will not flake out on eachother. Also when one of you isnt in the mood to go then the other person needs to motivate him/her to go and remind that person about their goals and why they commited.
Well I kind of went off on a tangent there. Here is my workout for today.
DB=Dumbbell BB=Barbell SS=Superset

Incline DB Bench Press: 60x10, 70x8, 80x6, 90x5(PR), 75x14(PB)
Flat DB Bench Press with superset Flat DB Flye: 75x10-ss-30x10, 85x8-ss-30x10, 95x6-ss-30x10, 70x25(PB)-ss-30x10
Incline BB Bench Press: 135x12, 185x8, 135x12
Decline BB Bench Press: 155x15
20 minutes of Cardio on the cross trainer. Alternating levels for my heart rate

Tomorrow is our back day so I will be back on here with my update.
Have an awesome day.
Carlos

Tuesday March 10, 2009 Leg Day

noreply@blogger.com (Caprok) — Tue, 10 Mar 2009 15:16:00 +0000

Hi everyone today was another great workout. Had some more personal bests (PB).
I decided to change the setup here. I hope to get your feedback here if you want to see something done differently or request for video or photos of the workout.
Well I am looking forward to hearing form you soon.
Here is what I did today.

Nautilus Leg Extension: 125x15, 155x15, 200x10
Squat: 135x5, 185x5, 225x4, 245x1(PB), 185x4, 135x10
HS V-Squat: 250x10, 340x8, 390x6(PR), 410x4(PR)-drop set-250x6
DB Stiff Leg DeadLift: 45x12, 45x12, 45x12
Nautilus Prone Leg Curl: 100x15, 120x12, 140x10 this was done back to back
6 sets of Calf work.

Thursday March 9, 2009 Today is an off day.

noreply@blogger.com (Caprok) — Mon, 09 Mar 2009 15:52:00 +0000

Since today is an off day I want to take the time to explain this blog so that others may understand it better.
Well my schedule (generally) is five days a week, generally 3 days then a day off followed by 2 days before the second off day happens. This is schedule we focus on keeping.

1. Chest
2. Back
3. Shoulders
4. Arms
5. Legs

I continue to encourage you to follow my threas and send me your feedback and more importantly is for yourself to you post your own workouts so that we can support you and and assist you achieve your goals.

Have a great day
Carlos

Sunday March 8, 2009 Bi's and Tri's

noreply@blogger.com (Caprok) — Sun, 08 Mar 2009 11:02:00 +0000

Well once again I had a great workout. Rob (my workout parnter) had set up another great exercise routine. Here is what was acomplished today. Some Personal Bests (PB) today again.

Biceps:

Easy curlbar curls
70Ibs x 15reps
90Ibs x 15 reps
100Ibs x 10 reps
120Ibs x 7 reps (PB)
dropped down to 50Ibs x 20 reps

Dumbbell (DB) Concentration Curls
25Ibs x 12
30Ibs x 12
40Ibs x 8

Cable Curls Easy Curl close grip
1 set
80Ibs x 18 reps

Reverse Grip Cable easy curl bar
60Ibs x 15 reps
80Ibs x 12 reps
110Ibs x 8 reps

Triceps:

Rope Pull Downs
100Ibs x 15 reps
120Ibs x 12 reps
160Ibs x 8 reps (PB)

Close Grip Bench Press (focus on triceps)
185Ibs x 12
225Ibs x 10
225Ibs x 10
245Ibs x 8

French Curls 1 set
60Ibs x 30

Dips with a 45Ib Plate strapped around my waist
10 reps
8 reps
7 reps dropped down to a my body weight 12 reps

Well that was todays work out. Have a great night and I ll be here tomorrow.

March 7, 2009 Shoulder Workout.

noreply@blogger.com (Caprok) — Sun, 08 Mar 2009 04:50:00 +0000

Today was a very good and intense workout. I have reached some more new personal best (PB).
Here is what I completed today.

Standing Barbell (BB) SHoulder Press (haven't done these for a long time) :-)
95Ibs x 12
135Ibs x 5
135Ibs x 6 (push presses)
95Ibs x 20

Seated Dumbbell (BD) Neutral Grip Presses
50Ibs x 12
60Ibs x 10
75Ibs x 5

DB latteral raises
20Ibs x 12
30Ibs x 12
45Ibs x 10
50Ibs x 8 (PB) dropeed down to 20Ibs x 10

Easy Curl bar front raises
40Ibs x 15
50Ibs x 12
70Ibs x 8 (PB)

DB Shoulder Shrugs
100Ibs x 12
120Ibs x 12
120Ibs x 12
120Ibs x 12
120Ibs x 25 (PB)

Cable Rear Delt Flies
30Ibs x 15
40Ibs x 12
40Ibs x 12
30Ibs x 25

Tomorrow is Arms. Ill be back with the post soon.

Friday March 6, 2009 Off Day

noreply@blogger.com (Caprok) — Sun, 08 Mar 2009 04:46:00 +0000

Well my plan didnt go as planned. I had hoped to finish my deadlifts today but I ended up working until 8 pm so I didn't make it to the gym.
I know I could have gone to the gym at 8 but I have some plans to meet my friends so I will not beable to to it. I will just be well rested for my next round of deadlifts.
Talk to you soon.

Thursday March 5, 2009 Back workout

noreply@blogger.com (Caprok) — Thu, 05 Mar 2009 15:45:00 +0000

Today was kind of a short workout. Initially I was going to take off today but my appointment was delayed so I decided to get most of the workout done. I didnt get to do Deadlifts but I plan to go tomorrow an dknock them out aswell as some cardio.

Here is what I did.

Dumbbell (DB) Row

65Ibs x 12

75Ibs x 12

90Ibs x 10

95Ibs x 8 (PB)

Barbell Row

185Ibs x 15

225Ibs x 12

275Ibs x 10

275Ibs x 8

315Ibs x 4 (PB) dropped to 135Ibs x 20

Pull Ups

10, 9, and 8 reps
Then I had to go I will finish up tomorrow.

Wednesday March 4, 2009 Chest

noreply@blogger.com (Caprok) — Wed, 04 Mar 2009 16:15:00 +0000

Today was a great Chest workout. Felt good and lifted a good amount of weight.

Incline Barbell (BB) Bench 4 sets
135Ibs x 10
185Ibs x 8
205Ibs x 5
245Ibs x 2 (PB)

Flat (BB) Bench
135Ibs x 12
155Ibs x 12
185Ibs x 10
225Ibs x 6

Incline Dumbbell Press
65Ibs x 12
75Ibs x 8
75Ibs x 8
75Ibs x 8
85Ibs x 6

Cable Crossovers
50Ibs x 15
60Ibs x 15
70Ibs x 12
80Ibs x 10
50Ibs x 15

Also did some Ab work out 6 sets total

Then also did 20 minutes on the treadmill
4minutes walking and then 1 minute running
4minutes walking and then 1 minute running
4minutes walking and then 1 minute running
4minutes walking and then 1 minute running

This was our workout and it was an awesome workout.
Tomorrow will be an off day due to a meeting that I have for dinner.
See you tomorrow.
Carlos

Tuesday March 3, 2009 Legs

noreply@blogger.com (Caprok) — Tue, 03 Mar 2009 14:57:00 +0000

Well today was a very busy day. I was up early and started to move my apartment and didnt finish the move until about 1:30pm. then I had to go to work. So since i went in late I had to stay a bit later. Because of that I showed up late and this made the exercise alittle faster and not as long as normal.

Here is what I did.

V-Squats (hammer Strenght) warming up
155Ibs x 12

Leg Press Single Leg warming up
100Ibs x 15
100Ibs x 15

Squats (full squats all the way down)4 sets
135Ibs x 6
155Ibs x 6
185Ibs x 5
205Ibs x 2 (PB)

Stiff Leg (Dumbell) Deadlifts
45ib Dumbbels x 15

Leg Extensions
110Ibs x 12
140Ibs x 12
170Ibs x 12

Leg Curls
100Ibs x 12
130Ibs x 12
160Ibs x 10

Calves 3 sets
Regular foot position x 12 each set
Heels out/Toes together x 12 each set
Toes out/heels together x 12 each set

Well as I said todays workout wasnt as strong as the previous ones.
But tomorrow I should be back on track. Tomorrow is chest day.
Have a great day and I ill be back here tomorrow.

Monday March 2, 2009 Arms Bi's and Tri's

noreply@blogger.com (Caprok) — Mon, 02 Mar 2009 16:11:00 +0000

We had a great Arms work out. We knocked out 20 sets and set some personal bests (PB) too.

Here is what I did today;

Biceps First
Standing Dumbbell Curls 3 sets
30Ibs x 12
40Ibs x 10
50Ibs x 6 (PB)

High Cable Double Bicep Curl 3 sets
50Ibs x 12
60Ibs x 12
80Ibs x 12 (PB)

21's with 70Ibs

Hammer Curls 3 sets
25Ibs x 12
35Ibs x 12
45ibs x 8 (PB)

Triceps
Triceps extensions straight bar 4 sets
100Ibs x 12
130Ibs x 12
170Ibs x 8

Decline Close Grip Bench Press (for triceps) 3 sets
135Ibs x 12
185Ibs x 12
225Ibs x 10

Single Arm Dumbbell Overhead extension 1 set
30Ibs x 15

Dips with full body weight and adding a plate with it. 3 sets
w/ 35Ibs plate x 12
w/ 45Ibs plate x 10
w/ 45Ibs plate x8 and dropped set it to my body weight 10 times.

This was my work out and see you tomorrow.

Have a great day
Carlos

Sunday March 1, 2009 An off day.

noreply@blogger.com (Caprok) — Mon, 02 Mar 2009 15:57:00 +0000

Well we decided to take today off because we were out late last night for a friend or ours birthday party.
We all had a good time and we did not drink much.
So today I read the chapter in Napoleon Hill's "Think and Grow Rich" about Decision.
It is pretty powerful.
Talking about how the most successful people in the world are very decisive people. They were quick to decide and slow to change their mind.
If you have challenges in making some decisions and you find yourself quickly changing other decisions that you had already committed to. Then I totally recommend this book. It is the one book that most of the wealthier people have read and continue to read because each time you read it your mind will realize that there is something else to learn from this same great book.
In generalization this book was compiled by Napoleon Hill and suggested to him by Mr. Carnegie for him to interview the wealthiest and most successful people of that era. In this awesome book he found the common denominator that can help the average an ordinary person to become totally successful and wealthy not only monetarily but emotionally and with their family as well.

I totally recommend reading it and begin to apply it to your life.

Have a great day.
Carlos

Saturday 28 Feb 2009 Shoulder Workout

noreply@blogger.com (Caprok) — Sat, 28 Feb 2009 08:48:00 +0000

Today was another great workout.
We did a total of 23 sets today. So my shoulders should be feeling great tomorrow.
Here is the break down.

ISO-Lateral Shoulder Press 4 sets
90Ibs x 15
140Ibs x 12
180ibs x 10
230Ibs x 6

Arnold Shoulder Presses 3 sets with a drop set
45Ibs x 10
55Ibs x 5
65ibs x 2 drop set to 40Ibs
40Ibs x 10

Lateral Raises Dumbbells
20Ibs x 15
25Ibs x 12
30Ibs x 10
50Ibs x 6 (PB)

Upright Rows
95Ibs x 12
95Ibs x 12
135Ibs x 8

Barbell Shrugs
225Ibs x 12
315Ibs x 12
405Ibs x 2 (PB)
335Ibs x 8
225Ibs x 12

Seated Bent Over DB Lateral Raise
30Ibs x 12
30Ibs x 12
30Ibs x 12
30Ibs x 12

Tomorrow may be an off day depending on our schedule if not though it will be arms.

Have a great night and i'll be back here tomorrow with a post.